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Mixed berry compote Calories
Fruit-based antioxidant-rich topping
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Mixed berry compote (125 g) has 118 calories. That works out to 94 calories per 100 g. It contains 29.3 g of carbs, 0.8 g of protein, 0.3 g of fat and 3.1 g of fiber. Its 16.9 mg of Vitamin C covers 19% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Mixed berry compote Nutrition Facts
Selected: ½ cup (medium) · 125 g
118
KCAL / 125G
Carbs
29.3g
· 11% DV
Protein
0.8g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 3% · Fat 2%
Mixed berry compote nutrition facts table · ½ cup (medium) (125 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 118 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.5 mg | 0% |
| Total carbohydrate | 29.3 g | 11% |
| Fiber | 3.1 g | 11% |
| Protein | 0.8 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in ½ Cup of Mixed berry compote?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 125 g | 118 kcal |
| 2 tablespoon (small) | 40 g | 38 kcal |
| 0.25 cup (small) | 65 g | 61 kcal |
| 100 g | 100 g | 94 kcal |
| 1 serving (medium) | 150 g | 141 kcal |
| 0.75 cup (large) | 185 g | 174 kcal |
| 1 cup (large) | 250 g | 235 kcal |
Calculated from 94 calories per 100 g.
Frequently Asked Questions About Mixed berry compote
What is mixed berry compote?
Mixed berry compote is a soft fruit preparation made by gently cooking berries, usually with a little water and sometimes sugar. It stays looser and more fruit-forward than jam, so people often spoon it over breakfast or desserts.
How do you make mixed berry compote?
To make mixed berry compote, simmer berries with a splash of water until they soften and release their juices. Stir gently to keep some fruit pieces intact, then sweeten to taste and serve warm or chilled.
What is the difference between mixed berry compote and jam?
Mixed berry compote is usually looser, less heavily sweetened, and cooked for immediate serving, while jam is reduced to a thicker spread and made with preservation in mind. Compote is commonly served over another food rather than spread on toast.
Can you make mixed berry compote with frozen berries?
Yes, frozen berries work well in mixed berry compote. Add them straight to the pan without thawing, and use less added water because the berries release liquid as they heat.
Should you strain the seeds out of mixed berry compote?
No, you do not need to strain mixed berry compote; the seeds are edible and give it a pleasantly textured finish. For a smoother sauce, press the cooked berries through a fine-mesh sieve before serving.
What can you serve mixed berry compote with?
Mixed berry compote pairs well with pancakes, oatmeal, yogurt, cheesecake, and ice cream. Spoon it on just before serving, especially over crisp foods, so the fruit juices do not make them soggy.
Can you make mixed berry compote without sugar?
Yes, mixed berry compote can be made without added sugar. Ripe berries bring natural sweetness; if the finished compote tastes too tart, stir in a little sweetener after cooking rather than adding a large amount at the start.
How do you thicken mixed berry compote?
To thicken mixed berry compote, simmer it uncovered so excess liquid evaporates. Stir occasionally and stop when it reaches the consistency you want; it will become a little thicker as it cools.
How long does mixed berry compote keep in the fridge?
Mixed berry compote keeps for a few days in a clean, covered container in the refrigerator. Use a clean spoon when serving, and discard it if you notice mold, bubbling, or an unusual smell.
Can you freeze mixed berry compote?
Yes, mixed berry compote freezes well in a freezer-safe airtight container. Leave a little room at the top for expansion, then thaw it in the refrigerator; the berries may be softer afterward, making the compote best as a sauce or topping.
Mixed berry compote Vitamins & Minerals
Vitamins
Vitamin C
16.88mg · 19% DV
Vitamin K
10.63µg · 9% DV
Vitamin E
0.63mg · 4% DV
B6
0.06mg · 4% DV
Minerals
Manganese
0.39mg · 17% DV
Copper
0.1mg · 11% DV
Potassium ⭐
156mg · 5% DV
Magnesium
15mg · 4% DV
Sodium
2.5mg · 0% DV
Mixed berry compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed berry compote
To burn the 118 calories in ½ cup (medium) (125 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Mixed berry compote?
Mixed berry compote is made by gently cooking berries—often a combination such as raspberries, blackberries and blueberries—with a little water and, depending on the recipe, sugar. Fruit compotes are familiar across European cuisines, with the mix and sweetness varying from one kitchen to another.
The berries soften while retaining some texture, and their juices make a tangy, fragrant syrup. Serve it chilled or warm over porridge, yoghurt, pancakes or ice cream; it also works as a simple dessert on its own. It is mostly a source of carbohydrates, with little fat, and provides 2.5 g of fibre per 100 g. For a lighter topping, use less added sugar and pair it with plain yoghurt or unsweetened oats.
How Nutritious Is Mixed berry compote?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Mixed berry compote Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mixed berry compote Contain Allergens?
No known major allergens
Which Diets Is Mixed berry compote Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mixed berry compote Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.